Meal Prep Greek Chickpea Salad
Try this Meal Prep Greek Chickpea Salad recipe, or contribute your own.
Try this Meal Prep Greek Chickpea Salad recipe, or contribute your own.
- salt and pepper
- 1 teaspoon dried oregano
- 1 teaspoon honey
- salt
- 1/2 cup extra virgin olive oil
- 1/4 cup crumbled feta cheese
- 1/4 red onion minced
- 15 oz can chickpeas drained and rinsed
- 1/2 english cucumber chopped
- 1 cup grape or cherry tomatoes halved or quartered
- 1/2 cup kalamata/green olives chopped
- 1-1/2 tablespoons chopped fresh dill (or more or less)
- 1/2 cup fresh lemon juice (2-3 lemons)
- 1 large garlic clove pressed or minced
- Carbohydrate 3.33614333238559 g
- Cholesterol 5.5625 mg
- Fat 10.031968340576 g
- Fiber 0.588760428846747 g
- Protein 1.37384062496784 g
- Saturated Fat 2.14481383433008 g
- Serving Size 1 1 Serving (71g)
- Sodium 84.2696371528455 mg
- Sugar 2.74738290353884 g
- Trans Fat 0.331199666859032 g
- Calories 106 calories
Step-by-step
- For the Lemon-Oregano Dressing: Add all dressing ingredients into a jar with a tight fitting lid or bowl then shake or whisk to combine. Set aside.
- Add remaining ingredients to a large bowl. Add HALF the dressing then stir gently to combine.
- If making mason jar salads: add a couple Tablespoons of the remaining dressing into mason jars then add a few scoops of salad followed by as much lettuce as you can pack into the jar. Optional: add chopped chicken, steak, or shrimp on top of the chickpea salad before the lettuce. Screw lids on tightly then store in the refrigerator for up to 3 days. Salad on its own will last for 5 days.
Dressing Emulsification
Many cooks pour oil, lemon juice, and honey straight over vegetables without emulsifying them first, resulting in a watery pool at the bottom of the bowl. Vigorously shaking the components inside a sealed glass jar forces the oil droplets to suspend evenly in the citrus juice. Raw garlic releases harsh sulfur compounds when crushed, so let the minced garlic sit in the lemon juice for ten minutes before adding the olive oil to mellow its bite.
Moisture Management
Excess liquid ruins bean-and-vegetable mixtures during storage. English cucumbers contain high water content in their seed cavities, which should be scraped out with a spoon before chopping to prevent a soggy texture on day two. Rinsing canned chickpeas under cold water removes the thick starches clinging to the legume surfaces, allowing the dressing to coat each bean properly rather than forming a gummy paste.
Storage Duration
When packing components into individual jars for lunches, keep leafy greens separated from the acidic dressing by layering dense ingredients at the base. This chickpea mixture holds its structural integrity in the refrigerator for up to five days when stored un-dressed, or three days when pre-mixed with portioned greens.
